Staying Under 20 Carbs On Keto: A Simple Guide

The ketogenic diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. To get into ketosis, it is recommended to stick to 20 grams of net carbs per day or 20 grams of total carbs for therapeutic purposes. Net carbs are calculated by subtracting the grams of fibre from the total grams of carbs.

On a keto diet, your target is fewer than 20 grams of net carbs each day. However, healthy, active and insulin-sensitive individuals can remain in ketosis at higher levels of carb intake.

To stay under 20 grams of carbs, you can eat a lot of vegetables, such as leafy greens, broccoli, cauliflower, tomatoes, and eggplant. You can also eat meat, fish, poultry, eggs, and other protein-rich foods.

It is important to note that everyone has a unique carb limit that depends on factors such as how keto-adapted you are, how much you exercise, and what types of exercise you do.

Eat more fat and protein

Eating more fat and protein is a key part of the keto diet. The keto diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. On a keto diet, you cut back on carbohydrates so that your body starts burning fat for fuel.

To eat more fat and protein on a keto diet, you can include foods such as:

• Meat: Red meat, poultry, fish, and seafood are all great sources of protein and healthy fats.
• Eggs: Eggs are a versatile source of protein and healthy fats.
• Natural fats: Butter and olive oil are examples of natural fats that can be added to meals.
• Dairy: High-fat dairy products like cheese, cream, and butter can be included.
• Nuts and seeds: Macadamias, walnuts, and sunflower seeds are good sources of healthy fats and protein.
• Avocados: Avocados are a healthy source of monounsaturated fats.
• Healthy oils: Coconut oil and olive oil are examples of healthy oils that can be used for cooking or added to meals.

It is important to note that while eating more fat and protein is encouraged on a keto diet, it is still crucial to monitor your overall calorie intake and ensure you are not overeating. Portion control is important, and you should aim to get your fats and proteins from whole, unprocessed food sources as much as possible.

Avoid high-carb foods

To stay in ketosis, it's important to avoid eating too many carbs. Here are some tips to help you avoid high-carb foods:

• Bread, tortillas, muffins, bagels, and pancakes are high in carbs and should be avoided.
• Cakes, cookies, and other baked goods are also loaded with carbs and should be limited or avoided.
• Sugar and anything made with sugar are off-limits on a keto diet.
• Most fruits and fruit juices are high in carbs and natural sugars, so they should be avoided or limited.
• Highly processed foods are often high in carbs and should be avoided or limited.
• Starchy foods like potatoes, yams, and rice are high in carbs and should be replaced with low-carb alternatives like cauliflower rice or zucchini noodles.
• Legumes such as beans, lentils, and chickpeas are high in carbs and should be avoided.
• Sweetened dairy products like ice cream, flavored yogurt, and sweetened milk should be avoided. Plain, unsweetened dairy products are a better option.
• Alcoholic beverages can be high in carbs, especially sweet cocktails, beer, and flavored alcoholic drinks. Dry wines and pure forms of liquor, like whiskey or vodka, are lower in carbs.
• Condiments and sauces can be sneaky sources of added sugar and carbs. Read labels carefully and choose low-carb options like mustard, sugar-free ketchup, and sugar-free barbecue sauce.
• Some vegetables are higher in carbs than others. Starchy vegetables like potatoes, sweet potatoes, and corn should be avoided. Stick to non-starchy, low-carb veggies like leafy greens, broccoli, cauliflower, and zucchini.
• Healthy fats like olive oil, avocado oil, and coconut oil are great for a keto diet, but be mindful of portion sizes as they are calorie-dense.
• Nuts and seeds can be part of a keto diet, but they do contain some carbs, so portion control is important. Stick to a small handful as a snack and choose lower-carb options like macadamias, walnuts, and sunflower seeds.
• Dried fruits like raisins, apricots, and cranberries are high in sugar and carbs and should be avoided.
• Sweet treats like candy, chocolate, and cookies are loaded with sugar and carbs. If you have a sweet tooth, opt for keto-friendly treats made with low-carb sweeteners like stevia, erythritol, or monk fruit.

Stay under 20g net carbs per day

To stay under 20g net carbs per day on a keto diet, it's important to understand what net carbs are and which foods contain them. Net carbs are calculated by subtracting the grams of fibre from the total grams of carbohydrates in a food item. For example, a medium-sized red bell pepper has 7 grams of total carbs and 2.5 grams of fibre, resulting in 4.5 grams of net carbs.

On a keto diet, the goal is to keep net carb intake below 20 grams per day to achieve a state of ketosis, where the body burns fat for energy instead of carbohydrates. This can be challenging, as many common foods contain high amounts of carbs. Here are some tips to help you stay under 20g net carbs per day:

• Avoid high-carb foods: Bread, rice, pasta, potatoes, and sugar are all high in carbs and should be limited or avoided on a keto diet.
• Focus on low-carb vegetables: Non-starchy vegetables like leafy greens, broccoli, cauliflower, and above-ground veggies are low in net carbs and can be consumed in moderate amounts.
• Choose high-fat proteins: Meats, fish, eggs, and high-fat dairy products like cheese and butter are ideal for a keto diet as they are low in carbs and provide essential nutrients.
• Be mindful of portion sizes: Even keto-friendly foods like nuts, berries, and dark chocolate can add up in carbs if consumed in large quantities.
• Read labels carefully: Always check the nutrition labels on packaged foods to calculate the net carbs accurately.
• Plan and prepare meals: Meal planning and preparation can help you stay on track and make better food choices.
• Use keto-friendly substitutes: Cauliflower rice, zucchini noodles, and low-carb bread are great alternatives to high-carb options.
• Track your carb intake: Use a food journal or an app to monitor your daily carb intake and ensure you stay within the 20g limit.
• Be cautious with fruits: Most fruits are high in carbs and sugar, so limit your intake or choose lower-carb options like berries.
• Drink plenty of water: Water can help you stay hydrated and reduce cravings for sugary drinks or snacks.
• Be aware of hidden carbs: Condiments, sauces, and dairy products like milk and yoghurt can contain carbs, so read labels carefully and choose low-carb options.

Track your ketone levels

To stay under 20 carbs on keto, it's important to track your ketone levels to ensure you're in a state of ketosis. Here's a detailed guide on how to do that:

There are three types of ketone bodies: Acetone, Acetoacetate, and Beta-Hydroxybutyrate (BHB). Each of these can be tested through different methods: breath, urine, or blood. Tracking your ketone levels is important, especially when starting a keto diet, to ensure you're in a state of ketosis and reaping its benefits. Here are some methods to help you track your ketone levels:

• Blood Ketone Meter: This measures BHB and is considered the most accurate way to track ketone levels. Devices like the Precision Xtra blood glucose and ketone meter are commonly used and cost around $30. However, the ketone test strips are expensive, costing around $4 each. As an alternative, the Keto Mojo meter offers a better value, with strips costing only 99 cents each. Most people enter light nutritional ketosis (0.5-1.0 mmol/L) within two to three days and achieve stable ketosis (1.5-3.0 mmol/L) in two to three weeks.
• Breath Testing: A non-invasive and cheaper option is to measure ketones through acetone levels in the breath using devices like the Ketonix Acetone Breathalyzer. This method costs $199 as a one-time expense, but there are no additional costs for test strips. It provides a colour-coded reading, with yellow and red ranges indicating nutritional ketosis. However, breath ketones may not always accurately reflect blood ketones and can be affected by factors like alcohol consumption and water intake.
• Urine Testing: This method uses simple ketone strips to measure Acetoacetate in the urine and is the most common and affordable way to test ketone levels, with strips costing around $9 for 150 strips. However, it's not very accurate, especially for those who are keto-adapted, as the body naturally excretes more ketones before becoming keto-adapted. Additionally, changes in hydration can affect the concentration of ketones in the urine.
• Blood Glucose Levels: This method involves testing blood glucose levels using a device like the Precision Xtra blood glucose and ketone meter. It is less expensive than testing blood ketone levels, but some may find pricking their finger with a needle uncomfortable. The Keto Mojo meter is a more affordable option, with blood glucose strips costing only 30 cents each.
• Check How You Feel: Subjective but important, you may know you're in ketosis by how you feel. When in ketosis, you should feel relaxed, mentally sharp, and energetic throughout the day, with no cravings or constant thoughts about food. You may also notice a fruity smell in your breath, sweat, or urine, which is natural but should be faint. If the smell is strong and you have dry mouth, it may indicate electrolyte deficiency.

Manage your stress levels

Stress can impact your keto diet in a few ways. Firstly, it can lead to cravings and poor food choices. When feeling anxious, you might find it harder to stick to your diet and may be more likely to opt for convenient, high-carb foods. Secondly, emotional stress can affect your insulin response to stress hormones, which in turn can impact your ketone levels. So, finding ways to manage stress is an important part of staying on track with your keto diet. Here are some strategies to help you keep your stress levels in check:

• Identify your stress triggers: Recognising what sets off your stress is the first step in managing your reactions. Take some time to reflect on your triggers, whether they are work deadlines, personal issues, or something else. Writing them down in a journal can help clear your head and allow you to strategise better.
• Talk to others: Talking about your stress with friends, family, or a therapist can be incredibly helpful. You may find that others share similar experiences, and it can be comforting to know that you're not alone.
• Practise self-care: Engage in activities that help you relax and unwind. This could include yoga, deep breathing, meditation, or going for walks. Finding healthy ways to manage your stress can improve your overall well-being.
• Meal prep: Preparing your meals in advance can be a game-changer during stressful times. Set aside time each week to cook keto-friendly meals and portion them into containers. That way, you're less likely to reach for high-carb snacks when you're feeling overwhelmed.
• Build a support system: Consider joining a keto group, either online or locally. Connecting with others on a similar journey can provide motivation and accountability. You can also find a keto buddy to share recipes and motivate each other.
• Make healthy choices: Opt for healthy, keto-friendly snacks when cravings hit. Instead of sugary treats, go for nuts, cheese crisps, or dark chocolate. Finding low-carb alternatives can help you stay on track while managing your stress.
• Supplements: Certain supplements can help with stress management. Magnesium glycinate is known for its relaxing properties, while ashwagandha is beneficial for overall stress support. Always consult with a healthcare professional before taking any supplements to ensure they are safe and appropriate for you.

Remember, everyone's experience with stress is unique, and you may need to experiment with different strategies to find what works best for you. Managing your stress levels effectively will not only support your keto journey but also contribute to your overall health and well-being.

Frequently asked questions